Basketball Face-Up Footwork Workout

The workout: The session lists four blocks containing eight drills. The first block contains Full Inside Pivot Spin And Shot and Half Spin Shot. The second block lists Rip Thru Jump Shots and Cross Step Mid Range Pull Ups. The third block pairs Power Stop Pump Fake and Open Step Mid Range Pull Ups. The final block lists Drop Step Layups and Post Turn Around Shots. The session lists equipment as a basketball, a hoop, and open court space.

The session lists a basketball face-up footwork workout with four blocks. The first block contains Full Inside Pivot Spin And Shot and Half Spin Shot. The second block lists Rip Thru Jump Shots and Cross Step Mid Range Pull Ups. The third block contains Power Stop Pump Fake and Open Step Mid Range Pull Ups. The final block pairs Drop Step Layups and Post Turn Around Shots. The listed focus is face-up footwork, controlled turns, and balanced mid-range scoring.

1

Pivoting and Spinning Setup

12 min · This block contains pivot and spin variations. The notes list observing balance during the turn and ensuring the pivot foot remains anchored before the release.

1. Full Inside Pivot Spin And Shot10 makes each sideDrive your lead elbow around during the turn into the shot.
2. Half Spin Shot10 makes each sideMove your head and shoulders before pulling back into the jump shot.

2

Attacking Off the Rip

7 min · This block lists linear attacks from a face-up stance. The notes list observing the speed of the ball sweep and the placement of the lead foot.

1. Rip Thru Jump Shots4 sets of 8 shotsRip the ball below your knees and step directly into the shot.
2. Cross Step Mid Range Pull Ups3 sets of 6 shots per sideCross your lead foot over, drive, and pull up on balance.

3

Pivoting and Countering

6 min · This block lists deceleration and lateral space creation. The notes list observing the stopping distance and base width when executing the pump fake.

1. Power Stop Pump Fake12 repsLand on two feet simultaneously with a low base and keep the ball protected.
2. Open Step Mid Range Pull Ups3 sets of 6 shots per sideSweep the ball low, take a wide open step, and rise.

4

Low Post Balance and Release

6 min · This final block lists inside footwork with interior scoring. The notes list observing shoulder alignment relative to the rim on the turnaround release.

1. Drop Step Layups3 sets of 8 reps per sideDrop your inside foot deep and move up to the rim.
2. Post Turn Around Shots4 sets of 6 shots per sidePivot on your inside foot, fade slightly, and release.

How to progress

The session lists specific doses and cues for each drill. The drills include Full Inside Pivot Spin And Shot, Half Spin Shot, Rip Thru Jump Shots, Cross Step Mid Range Pull Ups, Power Stop Pump Fake, Open Step Mid Range Pull Ups, Drop Step Layups, and Post Turn Around Shots. Progression is based on completing the listed doses while following the described cues.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.